TUE NOVEMBER 13, 2018 - CROSSFIT

crossfit-composure-wod10292018

“Courage is not the absence of fear, but rather the judgement that something else is more important than fear” - James Neil Hollingsworth

Warm-up

3:00 Row
--
2 Rounds, 30 Seconds Each:
Spiderman to Down Dog
Hollow Hold
Inchworm with a Push-up

3 Rounds
5 PVC Pass Throughs
1-3 Strict Pull-ups
5 Arch to Hollows

Metcon

Metcon (AMRAP - Rounds and Reps)

"Bar Keeper"

"Bar Keeper" Part #1
In a 5:00 Window…
20 Burpee Buy-In, followed by AMRAP:
21 CTB Pull-Ups + 15/12 Calorie Row

Rest 5:00

Metcon (AMRAP - Rounds and Reps)

"Bar Keeper" Part #2
In a 5:00 Window…
20 Burpee Buy-In, followed by AMRAP:
15 TTB + 12/9 Calorie Row

Rest 5:00

Metcon (AMRAP - Rounds and Reps)

"Bar Keeper" Part #3
In a 5:00 Window…
20 Burpee Buy-In, followed by AMRAP:
9 Pull-Ups + 9/6 Calorie Row

Cool Down/Mobility

Foam Roll, 10 Passes Each:
T-Spine and Lats, lumbar, glutes, quads, and calves.

 

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